Nap Calculator
Find the best time and length for a refreshing nap — without ruining tonight's sleep.
Nap Calculator
Enter the current time to see the best window for a refreshing power nap or a full-cycle nap.
How the nap calculator works
A nap calculator takes the current time and adds your natural 90-minute sleep cycle — plus about 15 minutes to fall asleep — to show two useful targets: a 20-minute power nap and a 90-minute full-cycle nap. Both avoid deep sleep, so you wake clear instead of groggy.
If you have asked “when should I nap?”, the short answer is early afternoon. A nap that lands you in deep sleep, or one taken late in the day, steals from the night. This tool keeps you in the safe window.
Power nap vs full-cycle nap
A 20-minute power nap is a quick reset — boosted alertness with no sleep inertia. A 90-minute nap lets you complete one full cycle and wake at a light-sleep boundary, which feels more like genuine rest. Pick the one your schedule allows, and keep it before about 3 PM.
A few quick tips
- Nap before 3 PM to protect bedtime.
- Keep it under 90 minutes unless you can full-cycle.
- Use a dark, cool space so you actually fall asleep.
Frequently asked questions about the Nap Calculator
Everything you need to nap smart.